Pumpkin Seed Nutrition
Dried, roasted pumpkin seeds are 2% water, 49% fat, 15% carbohydrates, and 30% protein (table). In a 100 gram reference serving, the seeds are calorie-dense (574 kcal), and a rich source (20% of the Daily Value, DV, or higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium, and phosphorus (table). The seeds are a moderate source (10–19% DV) of riboflavin, folate, pantothenic acid, sodium, and potassium (table). Major fatty acids in pumpkin seeds are linoleic acid and oleic acid, with palmitic acid and stearic acid in lesser amounts.
Source: Wikipedia
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,401 kJ (574 kcal) |
|
Carbohydrates
|
14.71 g
|
| Sugars | 1.29 g |
| Dietary fiber | 6.5 g |
|
Fat
|
49.05 g
|
| Saturated | 8.544 g |
| Monounsaturated | 15.734 |
| Polyunsaturated | 19.856 |
|
Protein
|
29.84 g
|
| Vitamins |
Quantity
%DV†
|
| Thiamine (B1) |
6%
0.07 mg |
| Riboflavin (B2) |
13%
0.15 mg |
| Niacin (B3) |
30%
4.43 mg |
| Pantothenic acid (B5) |
11%
0.57 mg |
| Vitamin B6 |
8%
0.1 mg |
| Folate (B9) |
14%
57 μg |
| Vitamin C |
8%
6.5 mg |
| Vitamin E |
4%
0.56 mg |
| Vitamin K |
4%
4.5 μg |
| Minerals |
Quantity
%DV†
|
| Calcium |
5%
52 mg |
| Iron |
62%
8.07 mg |
| Magnesium |
155%
550 mg |
| Manganese |
214%
4.49 mg |
| Phosphorus |
168%
1174 mg |
| Potassium |
17%
788 mg |
| Sodium |
17%
256 mg |
| Zinc |
80%
7.64 mg |
| Other constituents | Quantity |
| Water | 2.0 g |